Fitness for Everest Base Camp | Top Training Tips


John Steele said, “train hard, fight easy” which states that before doing something important you must train yourself and make victory look easy. Similarly, Fitness for Everest Base Camp trek is very crucial. Fitness plays a vital role in the success of the Everest Base Camp trek. It’s not about how to get in shape rather it’s about how to stay in shape for trekking.

There is no one who doesn’t love traveling, taking on new challenges, and doing something new in their life. Traveling means getting new experiences in my opinion. The more you travel the more you gain experience. However, to travel, you should be physically fit and mentally prepared. Physically fit doesn’t mean that you need shredded muscle or big biceps and abs. It means you should be healthy enough to walk long distances. If you show laziness and do not train properly, you are just adding difficulty of Everest base camp trek. And when it comes to Everest Base Camp Trek, then you should definitely consider physical fitness.

Why Everest Base Camp?

Everest Base Camp is on the bucket list of many trekkers. Filled with fully bloomed natures, challenges, and experiences, it is worth trekking once in your lifetime. However, only dreaming is not sufficient to reach the summit. You need to prepare both physically and mentally. And to make you prepare for any high altitude elevation including EBC, here is the complete breakdown & top training tips from us. So,

How to train for Everest Base Camp Trek?

If you are mentally ready for the trek, then the only thing left to do is train yourself for the Everest Base Camp trek. Considering the facts, you have to walk 5 to 7 hours per day during the trek you must work on your stamina, cardio, strength, and breathing before trekking. Here are some training to perform in preparation for the trek:

Physical Training for Everest Base Camp Trek:


“Are you prepared?”

Physical fitness is the ability to perform sports, occupations, and daily activities in your life. It is achieved through proper nutrition, exercise, and proper rest.
Although Everest Base Camp is a non-technical trek that requires no mountaineering experience, this trek is accessible to most people with a good fitness level.

The trek requires physical fitness because trekking over 3,000m above gives you a lot of challenges. But it can be overcome through a few weeks or months of prior training/exercise like:

  • Hiking:

“Nature can be rewarding, more than you can imagine”

Hiking is the best method to prepare for any high-altitude treks. By hiking, you can build up your endurance, stamina, and breathing control. You will know how it feels to walk uphill at a slow pace. I recommend you hike once a week before planning a trip to Everest Base Camp.

  • Aerobic Training:

“A little push is what you need to accomplish your dream”

Aerobic training is the compulsory workout for the Everest Base Camp trek because this training will help you to cope with the high altitude in the Everest region.
Training like Swimming, Jogging or Running, Cycling, and Rowing is the best effective aerobic training.

  • Consume proper diet

Not training but the best advice for every people who wants to prepare for Everest Base Camp Trek is “Consume a proper Diet”. Since you are training for a trek, you must consume high calories diet. Try to eat small, frequent meals to maintain your energy level. Always be hydrated during the trail too.

  • Practice walking with a backpack.

“One step more for the Dream”

During the trek, you will have the facility of porters, if you hire one. But you will be carrying essential items yourself which might weigh from 5 to 7 kgs. While walking for a long time even a bit of weight might feel like tons due to tiredness. So, train your body accordingly, while jogging carries a bag pack with the appropriate load.

Mental Fitness for Everest Base Camp Trek:

While trekking, sometimes you might feel hopeless and want to give up the whole trek. In that situation, your mental fitness plays an important role to complete your trek. Remember, half of the energy always comes from willpower.
That is why Mental fitness is the second important key point to lead you toward high altitudes


Scheduling your time for yoga in the morning time will help you a lot for any kind of challenge. Also, Yoga helps to improve balance, strength, and flexibility which are vital when trekking at Everest Base Camp.

FAQ for Everest Base Camp Trek Fitness Guide:


Here are the most commonly asked questions regarding Fitness for Everest Base Camp Trek.

How long should you train for the Everest Base Camp trek?

During the trek to Everest Base Camp, your body has to indulge cold atmosphere, low oxygen, and at least 15km of walk per day uphill and downhill. For such a tough journey you need to prepare yourself physically and mentally.

We highly suggest you, start working out, a month before trekking. Perform different kinds of exercise which help to build stamina. Jogging and hiking are the best activities to improve your stamina. One hour of jogging per day for straight one month before trekking, will bring a remarkable change in your stamina.

Basically, if you are new to trek then you should train for 2 months for trekking to Everest Base Camp depending on your fitness level.

How hard is it to walk to Everest Base Camp?


“Never Give Up, You can do it”.

Although, the difficulty level of Everest Base Camp is moderate the 5 to 7 hours of walking per day at high altitudes can be quite challenging.

The trials are tough as well. You have to walk downhill and uphill on a rocky way and somewhere you have to walk on a very narrow path walk across the wooden bridge. It’s not an impossible trail but watch your steps and follow your guide. You will be experiencing a lot of adventure.

Can anyone hike to Everest Base Camp?

Not anyone can hike to Everest Base Camp. Due to the max elevation of 5,360m, the EBC trek is categorized as a moderate to challenging level. With average fitness training and programs, there is a high chance that you can get success but still, not anyone is qualified for the trek. The main reason is giving up too early.

Similarly, your mental strength also takes a huge role when trekking to Everest Base Camp because the more you fear, the soon you get AMS. It is also said that the person who enjoys the journey tends to complete EBC with ease whereas, the people who worry, complain, scared too much do not.

Can beginners do Everest Base Camp?

It is very obvious that the trek to Everest Base Camp which is at the altitude of 5,364 meters above sea level is going to be challenging for beginners but not impossible. But beginners must take extra precautions. You can’t just trek Everest Base Camp without any preparation.

Beginners must train themselves properly before committing to a trek. High altitude sickness, Cold weather, long walk, and low air pressure can become your biggest enemy. If you are a beginner, we highly recommend good guides and porters for the journey. If you are truly determined and physically fit then with a proper guide you can commit to the Everest Base Camp trek.

Is training required for the Everest Base Camp trek?

Yes, training is required for the Everest Base Camp trek. Even if you think you are perfectly fit and you are mentally ready for a trek, mountains have a lot of difficulties reserved for you.

If you move without the training then you are at a high risk of altitude sickness. But even if you are a beginner and you have trained yourself well then, the trek will not be very challenging for you. Hiking, jogging, and running can be the best exercise for trekking.

Is Everest Base Camp safe?

Since you are trekking not climbing, your journey is sure to be safe and successful if you have a good trekking crew. With preparation, and proper acclimatization your trek will run smoothly with very minimal risk.

The Everest Base Camp is at a high altitude of 5364m, you might be at a high chance of getting Altitude Sickness. But with the assistance of a guide and some precautions you can minimize the risk. We have a guide about “How to prevent Altitude Sickness during Trek in Nepal” for more details too.

I have an asthma problem: Can I trek to Everest base camp?


“Not today, but one day”

It is almost impossible to trek to Everest Base Camp if you are suffering from Asthma. Asthma is a long-term inflammatory disease of the airways of the lungs which has no cure. There is no direct evidence that asthma patients can trek to Everest Base Camp or not.

However, there are some people who had trekked being asthma patients too. Satyarup Siddhanta is the best example for now who succeed in reaching the EBC trek being an asthma patient. Being asthmatic he only didn’t climb the Mt. Everest summit but also became the first Indian to climb seven summits also. He believed that he can overcome his disease and trained himself for seven years and was finally able to go for his first trek in 2008 without an inhaler.

But that doesn’t mean you also should try reaching the summit. However, if you are ready to give it a try then make sure not to forget to carry everything you need i.e. inhaler, any steroids you use, or anti-biotics. You must wear a trekking buff also.

Wearing buff helps your airways heat up the air that you breathe in and helps to reduce the irritation from dust in the air. Finally, you must have a positive attitude i.e. have to see trek from a positive angle and be smart. You must have self-confidence and as you’re asthmatic, your trek depends on how you approach trek.

I have high blood pressure. Can I trek to Everest base camp?


“Don’t let it stop you”

Blood pressure may or may not affect trekking at a high altitude. However, if the blood pressure measurement reading is Stage 2 hypertension or Hypertensive crises then do not trek.

Although there is no direct evidence about whether high blood pressure can trek to Everest Base Camp or not. On Aug27, 2014 Italian researchers found that blood pressure steadily increases if you ascend to a great height. That is why there is more risk for high blood pressure patients.
The cause is the oxygen level, an increase in the activity of the body – especially the nervous system which makes the heart work harder and the peripheral vessels start constricting.

If you want to trek to Everest Base Camp despite having high blood pressure then you must consult your doctor.

I have never been to high altitude: Can I trek to Everest base camp?

Though high altitude is the major challenge of this trekking. If you haven’t been to a high altitude before it’s better to do some training like hiking, jogging, and aerobic training. This training might give you some glimpse of how it’ll feel during the trek and also helps to build your confidence level.

But be sure to read about the symptoms of altitude sickness so that you can acclimatize and prevent suffering from altitude sickness. It’s like prevention is better than cure.

Can I trek to Everest base camp with my children?

Most people think that an EBC trek with a child is impossible but that’s not true. Many trekkers have trekked Everest Base Camp with their child who was 9 years old and above.

Similarly, lots of records can be found where 6 and 7 years old has their successful attempt, Rosie and Freddie from London reached Everest Base Camp with their parents without any difficulties.

However, when trekking, don’t forget to tell your children to express how he/she is feeling. Obviously, high altitude sickness is the major problem of this trek, and being parents don’t forget to knowledge your child about the symptoms and prevention of high altitude sickness.

With children, it’s better to trek in spring (march-may) because during this season there is no chance of rain. And high passes are snow-free which will make your trek quite easier as you’re with your children.
Also, in this season days and nights are neither hot nor cold with the clean sky and offer you a clear view of mountains all time while trekking.

Is it possible to do horse riding to the EBC?


Horse riding to Everest Base Camp is a unique adventure in Nepal. Many people seem to be confused about whether horse riding is available or not.
To your surprise, yes there is horse ride available however remember that local horses of the Everest region are used for transporting goods and can be rented only. Just like Sherpas in those areas, the local horses also have adapted to the environment.

Horse Riding allows travelers to have a thrilling experience of riding a horse and offers a breathtaking panoramic view of mountains. This provides an opportunity for those who don’t have enough stamina to trek but wants to evaluate the Everest region.

Riding Horse in Everest Base camp trail gives you an opportunity to evaluate the Dudhkoshi river and ride towards the famous town “Namchebazar”. It is better to reach EBC after Namche Bazar by foot rather than riding a horse.

I am 50 over: Can I trek to Everest base camp?

For this trek, it doesn’t matter whether you’re 50 or 60 over until you’re physically and mentally fit. Also, the Everest Base Camp trek doesn’t have any age limitations.

Just remember that you shouldn’t have any health issues or any kind of powerful medication used. And also if you’re 50-over make sure to walk slowly and eat very well during the trek. When trekking, you don’t have to walk fast because slow & steady is the best tip.

Acclimatization day and resting is the main priority you should give. Similarly, the best equipment for elderly trekkers in Nepal is the trekking poles. Trekking poles help you to take off the burden of your knees making it easier to walk.

But before attempting the Everest Base Camp trek, visiting a doctor for a physical examination might be a good idea. Also, don’t forget to hire a guide for more information and as you’re an elder you mustn’t take a chance of losing any kind of information.

Do we need an oxygen bottle for the Everest base camp trek?


The higher you’ll be trekking more difficulties you’ll find to breathe and you have to be aware of high altitude sickness.
Normally you don’t need oxygen tanks/cans for the Everest Base Camp trek. In high-altitude areas, you just have to walk slowly, eat well and sleep well. You must be aware of high altitude symptoms and preventions. Also, having normal symptoms of high altitude is very common which includes; Hyperventilation (extra breathing), increased urination, restless sleep, and periodic breathing at night.

Tips for Fitness for Everest Base Camp trek:

The best tips for Fitness for Everest Base Camp trek are mentioned below:

  1. Take your time to fully prepare for the trek
  2. Follow your diet plan throughout the training program
  3. List the gears you will need for your trek
  4. Carry a light backpack on hikes. Gradually increase the load up to 5-10kg as it will be on your trip
  5. Heavy breathing? Swim to build up your lung capacity
  6. Wear the comfortable boots and give yourself time to fit in if you buy a new one
  7. Make a habit of walking slowly on the trail even during hiking
  8. Drink plenty of water and avoid alcohol or smoking

These are the simple but best tips for any new trekkers. If you want more tips like these then make sure to follow us on our Facebook page. Finally, don’t give up on your dreams and end what you started.

About Author

As the head of Pristine Nepal Treks and Expedition, he is the inspiration for all the young generation who wants to work in the trekking field. As he is working in the tourism/trekking field from a young age he is always interested to learn and exploring more about the Himalayas, Culture, History, and politics too.

With a very friendly nature, smart personality, and kindness he is an expert in the tourism sector and has already organized countless trekking trips and going on.

(5) Comments

  1. Ajay

    Very Good article Sir. Thank you so much 🙏

    1. Chin Thapa

      Thank you for your beautiful comment & enjoying our content. We will keep writing informational content in the future.

  2. Saran Placencio

    Oh my goodness! Impressive article dude! Thank you so much, However I am going through troubles with your RSS. I don’t understand why I cannot subscribe to it. Is there anybody else having identical RSS issues? Anyone that knows the solution can you kindly respond? Thanks!!

  3. Pr

    Good infos.

  4. S P Subey

    Very informative and properly explained article especially for beginners like me.
    Thanks for sharing

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